Tomato-Basil Cod
½
lb. cod fillets, rinsed and patted dry
½
Tbs. olive oil
1
clove garlic
1
lemon, zest and juice
1
Tbs. fresh basil
Salt
and pepper, to taste
2
hydroponic tomatoes, cored and coarsely chopped
1
Tbs. aged parmesan cheese, freshly shaved
In
a skillet, heat the olive oil over medium-high heat. Add the garlic, lemon zest, juice, basil,
salt and pepper; cook until tomatoes are thickened and begin to form a sauce,
approx. 5 minutes. Season fish with
pepper and push sauce to the side of the pan; place seasoned fillets into
skillet and spoon a little of the sauce over the fish, cover pan with a lid (or
foil) and reduce heat to medium. Simmer
until the fillets are opaque in the center and flake easily with a fork, about
10-12 minutes. Garnish with shaved
Parmesan.
Recipe provided by Hy-Vee
Dietitian, Amber Groeling, 785-272-1763.
Nutrition facts per serving: 190
calories, 6 g fat, 250 mg sodium, 3 g carb, 2 g fiber, 29 g protein. Makes 2 servings.
